Strength & Conditioning Wednesday 10/12
Strength
8:00 EMOM
2 Front Squats @ 70%
*speed focus
Gymnastics
Rope Climb Skill Work
Conditioning
“The Wedding Singer”
14:00 AMRAP
2 Rope Climb
6 Thrusters 135/95#
9 Box Jump Overs 24/20”
Ufit (SWEAT/HIIT) Tuesday 10/11
Metcon (AMRAP – Reps)
21min. to get as far as possible…
10 Burpees
20 Calorie Of Choice
10 Burpees
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees
50 Double Unders
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees
60 Body Weight Dips off a Bench
50 Double Unders
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees
Strength & Conditioning Tuesday 10/11
Weightlifting
Every 2 Minutes for 10 minutes
3 Pos Clean + 1 Split Jerk
Set 1: @ 75%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80+%
R: as needed b/s
% Based on 1RM Clean and Jerk
Conditioning
“Happy Gilmore”
9:00 EMOM
35 Double Unders
9 Toe to Bar
Ufit (SWEAT/HIIT) Monday 10/10
Triathlon Style Murph
Get as far as possible in 35min..
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
1000m Row
– If you finish, put your time in!
Strength & Conditioning Monday 10/10
Strength
8:00 EMOM
min 1: 8 Deadlifts @ 65%
min 2: 8 Bench Press @ 65%
Conditioning
“Big Daddy”
3 Sets
4:00 AMRAP, 2:00 Rest
400m Run Buy-In
Max Reps in Remaining Time
8 Dual DB Power Cleans 50/35#
8 Strict Handstand Push-Ups
Ufit (SWEAT/HIIT) Friday, August 25th
40min. Running Clock…
Complete 150 Reps Anyway You like:
DB Floor Press
Pull-Ups
Complete 150 Reps Anyway You like:
Assault Bike Calories
Row Calories
Complete 150 Reps Anyway You like:
DB Lunges
Sit-Ups
Complete 150 Reps Anyway You like:
Run 400m (this equals 50 reps)
DB Push Press
Strength & Conditioning Friday, August 25th
Snatch
E2MOM for 10 Minutes
(1 Halt Snatch Below Knee + 1 Snatch)
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
Not TnG. Reset every time.
(1 Halt Snatch Below Knee + 1 Snatch)
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
Not TnG. Reset every time.
Metcon (Time)
For Time:
50 Power Snatch 75/55#
100 Double Unders
50 Overhead Squats 75/55#
100 Double Unders
25 Devils Press 35/25#
100 Wall Balls 20/14#
50 Power Snatch 75/55#
100 Double Unders
50 Overhead Squats 75/55#
100 Double Unders
25 Devils Press 35/25#
100 Wall Balls 20/14#
RX+: 95/65#
Time Domain: 13:00-18:00 Time Cap: 20:00
Finisher
For Time:
3-6-9-12-15-12-9-6-3
V-Ups Russian Twist (over and back = 1)
Hollow Hold (sec=rep)
3-6-9-12-15-12-9-6-3
V-Ups Russian Twist (over and back = 1)
Hollow Hold (sec=rep)
Strength & Conditioning Thursday, August 25th
Conditioning
3 Rounds
1k row
100ft sandbag 150/100
400m run
20 burpee over erg
Ufit (SWEAT/HIIT) Thursday, August 25th
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 DB Front Squats
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 KB SDHP’s
Min 6: 60 Double Unders
Min 7: Rest
Ufit (SWEAT/HIIT) Wednesday, August 24th
Metcon (Time)
15min. to finish…
200m Run
6 Devil Press
8 V-Ups
10 Box Jumps
12 MedBall Clean
14 Cal Row
Rest 5min.
15min. to complete it backwards below…
Metcon (Time)
14 Cal Row
12 MedBall Clean
10 Box Jumps
8 V-Ups
6 Devil Press
200m Run
Can you get the same time as above!? Faster??
Strength & Conditioning Wednesday, August 24th
Strength:
Jerk For Load:
Pause Split Jerk + Split Jerk
(;02 Pause in dip position)
E2MOM for 12 Minutes
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 2+1 reps @ 65%
Set 4: 2+1 reps @ 70%
Set 5: 1+1 reps @ 70%
Set 6: 1+1 reps @ 70%
% are based off your 1rm Split Jerk
Weightlifting and Gymnastics
“Omar” Every 90sec for 18:00, Alt Stations
Station 1:
1 Pause Power Clean
2 Low Hang Power Cleans
1 Power Clean
*increasing loads
*pause 1sec, 2” below knees
55%-70% of Power Clean
Station 2:
Option 1: 8-12 Bar Muscle-Ups
Option 2: 15-20 Kipping/Butterfly C2B Pull-Ups